Gym – CrossFit

Do not judge, or you too will be judged. For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.
—Matthew 7:1

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Dynamic Movement Prep A (No Measure)

10 Lying Iron Crosses Ea Side

5 Inverted Hamstring Ea Side

5 Inchworm

5 Back Lunge w/ Twist Ea

5 Knee Hug Lunge Ea

5 Fwd Lunge w/ Elbow Instep Ea

5 Leg Cradles Ea

5 Drop Lunges Ea

5 Lateral Lunges Ea
Then specific for workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Scaling Holleyman

If you can do some handstand push-ups, scale the workout from 5 to 3 each round.

Otherwise do 5 regular push-ups.

If 225 lbs is your 1RM power clean, scale the weight.

75%-80% of 1RM power clean. You shouldn’t be needing to squat clean any of the reps.